Sambar/ Healthy balanced veg mix gravy

Sambar/ Healthy balanced veg mix gravy

Sambar/ Healthy balanced veg mix gravy
Preparation time- 5 mins
Cooking time-  10 mins 
Total time- 15 mins

Ingredients :

1. Toor dal-100 gm
2. Asafoetida powder-1/2 tsp
3. Sambar powder-3 tsp
4. Turmeric Powder- 1/2 teaspoon
5. Chili podwer-1 tsp
6. Sambar Onion- 5 no. (Medium size, sliced)
7. Curry leaves- as needed
8. Coconut oil- 2 tsp 
9. Dried chili- 2 no.
10. Mustard seeds-1 tsp 
11. Salt - as needed
12. Chopped yam-100 gm
13. Chopped banana-100 gm 
14. Chopped carrot-100 gm 
15. Chopped cucumber-100 gm 
16. Chopped drumstick, ladies finger -50 gm
17. Tamarind paste-2 tsp
18. Tomato- 1 no.   

Method:

Step 1: Take a pressure cooker, add dal, salt and pour a glass of water, and cook it on medium flame. After 3 whistles, open the cooker and smash dal very well.

Step 2: Add tomato, all chopped vegetables and powders to this mixture and cook it on medium flame for five minutes.

Step 3: Add tamarind paste and stir it well.

Step 4: Take a pan, pour oil. Put mustard seeds, dried chilly, pieces of shallots and curry leaves into the oil. Add this to cooked mixture and allow it to cool.
Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity
• Add garlic, as it relieves abdominal distension
• Reduce oil and salt also
• You can add plenty of curry leaves, as it increases Heamoglobin level

Antenatal diet

• Add garlic, as it relieves abdominal distension
• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Cook on low flame
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce oil and, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension.

Rasam

Rasam

Rasam
Preparation time- 5 mins
Cooking time-  10 mins 
Total time- 15 mins

Ingredients :

1. Toor dal-100 gm
2. Garlic ginger paste- 1 tsp
3. Green Chili- 1 no.
4. Turmeric Powder- 1/2 teaspoon
5. Chili powder- 1/2 tsp
6. Sambar Onion- 5 no. (Medium size, sliced)
7. Cumin seeds-1 tsp 
8. Fenugreek seeds- 1 tsp
9. Tomato- 1
10. Tamarind paste-1 tsp
11. Black pepper- 5 no.  
12. Curry leaves- as needed
13. Coconut oil- 2 tsp 
14. Dried chili- 2 no.
15. Mustard seeds-1 tsp 
16. Salt - as needed

Method:

Step 1: Take a pressure cooker, add dal, salt and pour a glass of water, and cook it on medium flame. After 3 whistles, open the cooker and smash dal very well.

Step 2: Take pan, add oil and warm it on medium flame. Add mustard seeds, fenugreek seeds, dried chili, cumin seeds and curry leaves, and sort it well. Add garlic ginger paste. Add crushed green chili and pepper too. Add turmeric powder and chili powder, stir it well. Then, add chopped tomato and cook it well. You can add asafoetida powder too. Add tamarind paste and salt also.

Step 3: Add this mixture and to cooked dal, stir it well and keep it closed with a lid for five minutes on medium flame.

Step 4: Do not forget to switch off the flame before reaching boiling point.
Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity
• Add garlic, as it relieves abdominal distension
• Reduce oil and salt also
• You can add plenty of curry leaves, as it increases Heamoglobin level

Antenatal diet

• Add garlic, as it relieves abdominal distension
• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Cook on low flame
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension.

Dal curry

Dal curry

Dal curry
Preparation time- 5 mins
Cooking time-  10 mins 
Total time- 15 mins

Ingredients :

1. Toor dal-100 gm
2. Garlic chopped-1/2 tsp
3. Green Chili- 1 no.
4. Turmeric Powder- 1/2 teaspoon
5. Sambar Onion- 5 no. (Medium size, sliced)
6. Cumin seeds-1 tsp
7. Curry leaves- as needed
8. Grated coconut- 1 cup
9. Coconut oil- 2 tsp 
10. Dried chili- 2 no.
11. Mustard seeds-1 tsp 
12. Salt - as needed
13. Curd- 50 ml

Method:

Step 1: Take a pressure cooker, add dal, salt and pour a glass of water, and cook it on medium flame. After 3 whistles, open the cooker and smash dal very well.

Step 2: Take coconut, garlic, green chili, turmeric powder, sambar onion and cumin seeds and grind it as a paste.

Step 3: Add this mixture and to cooked dal, stir it well and keep it closed with a lid for five minutes on medium flame.

Step 4: Take a pan, pour oil. Put mustard seeds, dried chilly, pieces of shallots and curry leaves into the oil. Add this to cooked mixture.
Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity
• Add garlic, as it relieves abdominal distension
• Reduce oil and salt also
• You can add plenty of curry leaves, as it increases Heamoglobin level

Antenatal diet

• Add garlic, as it relieves abdominal distension
• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Cook on low flame
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension.

Butter milk/Pacha moru/Sambharam/moru vellam

Butter milk/Pacha moru/Sambharam/moru vellam

Butter milk/Pacha moru/Sambharam/moru vellam
Preparation time- 5 mins
Total time- 5 mins

Ingredients :

1. Curd-200ml
2. Green Chili- 1 no.
3. Sambar onion/Shallots- 2 no.
4. Curry leaves- as needed
5. Ginger- 1 piece 
6. Salt - as needed

Method:

Step 1: Take a grinder, put shallots, green chili, ginger and salt, and crush it. Add curd and grind it once. Add water and finely chopped curry leaves, as much you need.

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity
• You can add plenty of curry leaves, as it increases Heamoglobin level

Antenatal diet

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure
• You can add plenty of curry leaves, as it increases Heamoglobin level

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure
• You can add plenty of curry leaves, as it increases Heamoglobin level

Cabbage thoran/Cabbage stir fry/Cabbage poriyal

Cabbage thoran/Cabbage stir fry/Cabbage poriyal

Cabbage thoran/Cabbage stir fry/Cabbage poriyal
Preparation time- 5 mins
Cooking time-  10 mins 
Total time- 15 mins

Ingredients :

1. Sliced cabbage- 250gm
2. Garlic chopped-1/2 tsp
3. Green Chili- 1 no.
4. Turmeric Powder- 1/2 teaspoon 
5. Onion- 1 no. (Medium size, sliced)
6. Cumin seeds-1 tsp
7. Curry leaves- as needed
8. Grated coconut- 1 cup
9. Coconut oil- 2 tsp 
10. Dried chili- 2 no.
11. Mustard seeds-1 tsp 
12. Salt - as needed

Method:

Step 1: Take a pan, pour oil and warm it on medium flame. Put mustard, dried chili, onion, garlic, green chili and curry leaves. Sort it well till onion gets golden brown color. Add turmeric powder and sort it for a few minutes.

Step 2: Add cabbage, coconut, salt and mix it very well. Cook it on low flame by covering with a lid for three minutes.

Step 3: After three minutes, open the lid, mix it well and cook it for a minute without lid.
  Step 4: Now, you can garnish with curry leaves and switch off the flame.
Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity
• Add garlic, as it relieves abdominal distension
• Reduce oil and salt also
• You can add plenty of curry leaves, as it increases Heamoglobin level

Antenatal diet

• Add garlic, as it relieves abdominal distension
• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Cook on low flame
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension.

Kalan/ Yam pumpkin coconut gravy

Kalan/ Yam pumpkin coconut gravy

Kalan/ Yam pumpkin coconut gravy
Preparation time- 5 mins
Cooking time-  10 mins 
Total time- 15 mins

Ingredients :

1. Chopped yam-100gm
2. Chopped pumpkin-100gm
3. Chopped banana- 100gm
4. Garlic chopped-1/2 tsp
5. Green Chili- 1 no.
6. Turmeric Powder- 1/2 teaspoon
7. Sambar Onion- 5 no. (Medium size, sliced)
8. Cumin seeds-1 tsp
9. Curry leaves- as needed
10. Grated coconut- 1 cup
11. Coconut oil- 2 tsp 
12. Dried chili- 2 no.
13. Mustard seeds-1 tsp 
14. Salt - as needed
15. Curd- 50 ml

Method:

Step 1: Take a pan, put chopped vegetables and salt and pour a glass of water, and cook it on medium flame.

Step 2: Take coconut, garlic, green chili, turmeric powder, sambar onion and cumin seeds and grind it as a paste.

Step 3: Add this mixture to cooked vegetables, stir it well and keep it closed with a lid for five minutes. Add curd and mix it well.

Step 4: Take a pan, pour oil. Put mustard seeds, dried chilly, pieces of shallots and curry leaves into the oil. Add this to cooked mixture.
Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity
• Add garlic, as it relieves abdominal distension
• Reduce oil and salt also
• You can add plenty of curry leaves, as it increases Heamoglobin level

Antenatal diet

• Add garlic, as it relieves abdominal distension
• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Cook on low flame
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension.

Olan/ Beans ash gourd in coconut milk

Olan/ Beans ash gourd in coconut milk

Olan/ Beans ash gourd in coconut milk
Preparation time- 5 mins
Cooking time-  10 mins 
Total time- 15 mins

Ingredients :

1. Chopped beans-100gm
2. Sliced ash gourd-100gm
3. Green Chilli- 1 no.
4. Sambar Onion- 5 no. (Medium size, sliced)
5. Curry leaves- as needed
6. Coconut milk-200ml
7. Coconut oil- 2 tsp 
8. Dried chili- 2 no.
9. Mustard seeds-1 tsp 
10. Salt - as needed

Method:

Step 1: Take a pan, put chopped vegetables, green chili and salt and pour a glass of water, and cook it on medium flame.

Step 2: Add coconut milk, when it gets warm and switch off the flame.

Step 3: Take a pan, pour oil. Put mustard seeds, dried chilly, pieces of shallots and curry leaves into the oil. Add this to cooked mixture.
Suggestions

Diet for kids

• Reduce chilli, as it contributes to acidity
• Add garlic, as it relieves abdominal distension
• Reduce oil and salt also
• You can add plenty of curry leaves, as it increases Heamoglobin level

Antenatal diet

• Add garlic, as it relieves abdominal distension
• Reduce chilli, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Cook on low flame
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for lactating mothers

• Reduce chilli, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Postnatal diet

• Reduce chilli, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for diabetic persons

• Reduce chilli, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for hypertensive persons

• Reduce chilli, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for cardiac persons

• Reduce chilli, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension.

Aviyal/ Veg mix gravy

Aviyal/ Veg mix gravy

Aviyal/ Veg mix gravy
Preparation time- 5 mins
Cooking time-  10 mins 
Total time- 15 mins

Ingredients :

1. Chopped beans-100gm
2. Sliced ash gourd-100gm
3. Sliced Yam-100gm
4. Sliced pumpkin- 100gm
5. Sliced banana-100 gm
6. Garlic chopped-1/2 tsp
7. Green Chilli- 1 no.
8. Turmeric Powder- 1/2 teaspoon
9. Sambar Onion- 5 no. (Medium size, sliced)
10. Cumin seeds-1 tsp
11. Curry leaves- as needed
12. Grated coconut- 1 cup
13. Coconut oil- 2 tsp 
14. Dried chili- 2 no.
15. Mustard seeds-1 tsp 
16. Salt - as needed
17. Curd-100ml

Method:

Step 1: Take a pan, put chopped vegetables and salt and pour a glass of water, and cook it on medium flame.

Step 2: Take coconut, garlic, green chilli, turmeric powder, sambar onion and cumin seeds and crush it.

Step 3: Add this mixture to cooked vegetables, stir it well and keep it closed with a lid for five minutes.Add curd and mix it well.

Step 4: Take a pan, pour oil. Put mustard seeds, dried chilly, pieces of shallots and curry leaves into the oil. Add this to cooked mixture.
Suggestions

Diet for kids

• Reduce chilli, as it contributes to acidity
• Add garlic, as it relieves abdominal distension
• Reduce oil and salt also
• You can add plenty of curry leaves, as it increases Heamoglobin level

Antenatal diet

• Add garlic, as it relieves abdominal distension
• Reduce chilli, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Cook on low flame
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for lactating mothers

• Reduce chilli, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Postnatal diet

• Reduce chilli, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Heamoglobin level

Diet for diabetic persons

• Reduce chilli, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for hypertensive persons

• Reduce chilli, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for cardiac persons

• Reduce chilli, as it contributes to acidity
• Reduce oil and coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Cook on low flame
• Add garlic, as it relieves abdominal distension.